Halloween WOD
Buy In
Dynamic warmup
15 minutes costumed accomplishment board work
Max box jump...in costume?
Workout
5 rounds
Run 100m out - do 10 push ups - run 100m back
10 Deadlifts 255/185
Make a spectAcle of yourself!!
Cash Out
Dodgeball!
Sectionals Workout
Buy In
Dynamic WU
Burgener WU
Strength
Snatch - 10 sets of 1, on the 1:00 (80-90% 1RM)
1-arm KB or DB press 10-8-6
Workout
7 Minute AMRAP
12 Box jumps 24/20
8 SDLHP 95/65
This was the last workout from the VA/WV/DC sectionals this past spring.
Run, then…
Buy In
Coach's choice - quick
Bozeman OHS warmup
Workout
6 minute clock...
Run 800 m
Then Max Overhead Squats 115/75
Rest 3 minutes...then
10 minute AMRAP
7 Thrusters 115/75
12 KB Swings 53/35
7 Pull ups
Cash Out
Farmers walk 400M
Foam roll
Back to the Oly…
Buy In
CrossFit Warmup
Burgener Warmup
Strength
Clean & Jerk - 80-90% of 1 rep max
7x1 on the minute
Workout
4 Rounds - on the 4 min
15 Backsquat - 50-60%
10 Box Jump - 24/20
Cash Out
Tabata weighted situps
Baseline
Buy In
CrossFit warmup
Strength
Shoulder Press
5-5-5 +20
Workout
Baseline x2
500m row
40 squats
30 situps
20 Push ups
10 Pull ups
Rest 5 minutes between efforts
TGIF
Buy In
CrossFit warmup
Strength
Snatch
12x1 on the minute 77 - 87%
Add some weight over the last time
Workout
10 minute AMRAP
5 Box Jumps 24/20
10 KB Swings - 53/35
15 Sit ups
Fralen?
Buy In
Coachs choice
20 minutes accomplishment board work. Set some new PR's!
Workout
3 rounds for time
20 Pull ups
20 Thrusters 65/45
400 m run
See 6/30/10
Cash Out
Foam roll!
Amy’s annual checkup
Buy In
Dynamic warmup - get some blood flowing
Drill the four moves in todays workout
Workout
5 rounds for time - same bar
15 Deadlifts 135/95
12 Hang Power Cleans
9 Front Squats
6 Jerks
This workout was Amy's choice last year on her birthday, and will now be an annual event on or around her birthday. If you were here for it last year - you'll remember it!
More snatchs…
Buy In
CrossFit warmup
Burgener snatch warm up
Strength
Snatch 12x1 on the minute
75-85% of 1 rep max
Workout
3 cycles
2:00 on/2:00 rest
5 Front Squats - go heavy!
15 Pull ups
AMRAP in each cycle
Another full day…
Buy In
Dynamic warm up - get your blood flowing!
Strength
Clean & Jerk - 75 - 85 % of 1 rep max
9x1 on the minute
Back Squat - 85 - 90%
5x3 on the 3 minute
Shoulder press 70 - 75%
4x10 on the 3 minute